The most useful place to start is a simple record of what you did. Note the date, activity or exercise, sets and repetitions or duration, and any equipment details you will need next time. A short note about the session often provides more context than a number on its own.
You can use paper, a spreadsheet or an app. Our free workout log template lets you make a record in your browser, print a blank worksheet or download a CSV. You do not need an account or a wearable to use it.
Choose the kind of tracking you need
A wearable tracker and a workout journal solve different problems. Check your device’s documentation for the activities it records automatically. A workout log is where you can keep the details of a particular session, including the exercise variation, equipment and notes that make the entry useful later.
If you came here looking for instructions for a particular watch or band, use that manufacturer’s setup guide. This guide focuses on recording workouts. It does not assume that TrainAI connects to your wearable or imports its measurements.
What to put in your first workout log
- Session date. Keep the day with the record so you can find the right entry later.
- Exercise or activity. Use a name you will recognise. Include the variation when it matters.
- Sets and repetitions, or duration. Record what you completed. If sets differed, write the repetitions separately instead of forcing them into one average.
- Equipment load and units. Note the unit shown on the equipment. Leave this blank when it does not apply.
- A useful note. Record something you would otherwise forget, such as a different machine, equipment availability or a change to the planned session.
The blank template leaves the numbers for you to enter. It does not choose exercises, recommend a load or prescribe a training schedule.
Write the plan and the completed session separately
Your plan describes what you intend to do. Your log describes what actually happened. If you changed the session, keep the completed entry accurate and explain the difference in a short note. There is no need to alter a record to make it match the original plan.
For example, “used the other machine; setting differs” is a useful note. It tells you why that entry may not be directly comparable with the previous one. The point of this example is how to record context, not what workout to perform.
For help organising the calendar around your existing routine, read how to plan a week of workouts you can follow. For equipment considerations, see our home workout planning guide.
Compare like with like
Before comparing entries, check the activity, equipment, units and setup. Different machines can use different labels and adjustments. A bare number cannot explain that difference, which is why the notes field belongs beside your record.
Read several relevant entries together. Keep changes visible and discuss training decisions with your coach when appropriate. Your log is a record to learn from; it is not an instruction to do more every time. Our guide to comparing workout-log entries explains how to retain that context.
See the workout planning experience in TrainAI
TrainAI’s workout planner for home and gym brings your plan into the mobile app. The released app screenshot below shows a weekly view, day tabs and an exercise list. Review the feature page and purchase information before downloading.
Keep your record easy to maintain
Choose a format you can use without turning recordkeeping into a second task. Keep names and units consistent. If a field is not useful for your activity, leave it blank. If you miss an entry, continue with the next one instead of inventing details from memory.
When using the browser template, download your CSV or print the page before leaving. Entries are not automatically saved or uploaded. Keep any downloaded records somewhere appropriate for your own use.
Open the free workout log and use the blank fields for the session you want to record.